Crunching Neck: Exercises for Relief
Rotate your head
Exercises may help relieve symptoms of
cervical arthritis, but it is advisable to
consult your physician before starting an
exercise program for your neck.
Tilting
Tilting exercises involve moving the
head along two planes. Begin by looking
forward with the head and neck in
neutral position. Tilt your head slowly
towards the back until your eyes are
looking towards the ceiling. Then hold
the position for 2-3 seconds. Now tilt
your head slowly forward while tucking
your chin near the chest with your eyes
facing the ground. Hold the position for
2-3 seconds and return to neutral
position. Do this sequence 5-10 times.
From the neutral position, gently tilt your
head to the left by bringing your ear
toward the shoulder, without actually
touching it. Hold the position for 2-3
seconds then return to neutral before
tilting the head to your right side. Repeat
for 5-10 repetitions.
Rotation
Rotation exercises for the neck involve
two movements. The first exercise
begins with the head looking straight
with the eyes forward.
slowly to the left so that your chin hangs
over your left shoulder. Hold the position
for a second then return to the neutral
position. Now slowly rotate the head to
the other side, pausing for a second to
let your chin hover over the right
shoulder. Do this sequence 5 times. The
second exercise consists of dropping
the head on the right shoulder then
slowly rolling it completely around the
neck clockwise the counter-clockwise.
Resistance
Resistance exercises help strengthen
the neck muscles. Begin in a neutral
position. Press your palms against the
forehead. Using your neck muscles,
gently press your head forward while
resisting this movement with the hands.
Hold for five seconds. Now press your
hands against the back of the head.
Gently push backward while resisting
this movement with the hands. Hold for
five seconds. Now press the left side of
the head with your left hand and push
slowly against resistance. Do the same
on the right side.
Caution
Perform these neck exercises carefully,
without pushing too hard as this may
cause injury. Avoid performing neck
exercises if they cause excessive pain
or discomfort. Consult your doctor if you
experience persistent neck pain.